Sunflower seeds have the distinction of being a truly all-American food, you might say. These seeds come from the bright yellow sunflower—known formally as the Helianthus annuus—which natively grows in North America. Indigenous peoples were using the seeds as a food source as far back as 3000 BCE, according to the National Sunflower Association, which notes that some archeologists believe sunflower seeds are an older food source than corn! Many Indigenous Americans would have used ground sunflower seeds as flour to bake bread and the rich oil from the seeds as fat for cooking.
When you consider their nutritional profile, it’s clear why these small but mighty seeds would be valued as a dietary staple. They’re good for your heart health, bone health, and energy levels. The fat content in sunflower seeds is made of polyunsaturated and monounsaturated fatty acids, which improve your cardiac health by lowering bad cholesterol levels and raising good cholesterol levels. The polyunsaturated fats also include omega-6s, which support brain function.
Most notably among the vitamins and minerals in sunflower seeds is magnesium, a mineral crucial for building and maintaining strong bones, as well as supporting muscle function and nerve function. A mere 2-tablespoon serving of sunflower seed kernels—about 100 calories total—delivers more than 20mg of magnesium. That same serving size also has more than 6mg of vitamin E (almost one-third of your daily need), an antioxidant necessary for healthy skin.
Like other nuts and seeds, sunflower seeds are energy dense, yielding many calories for a relatively small serving size. Because of their fiber content and fat content, sunflower seeds digest slowly, which means you’ll feel satisfied for longer than would when eating a larger-portioned snack of simple carbohydrates, such as crackers. This not only provides you with a steady stream of energy throughout the day but also help with weight management efforts.
Finally, consider this: Sunflower seeds might be a feel-good snack. The amino acid tryptophan found in sunflower seeds aids in your body’s production of serotonin, according to a study published by Frontiers in Nutrition in July 2022. Serotonin is a chemical your body produces to help regulate your mood, and high levels have been shown to help fight depression.
Although sunflower seeds have been part of the human diet for millennia, and have been a popular snack food in modern American culture since the mid-20th century, they have been gaining more prominence in recent years thanks to their versatility. Sunflower seed butter—a protein-dense sandwich spread made from ground roasted sunflower seeds—has been embraced by many pediatric dietitians as a good alternative to peanut butter for children who have peanut allergies or other allergies, as it has a similar kid-approved taste and a similar healthy nutritional profile.
Most people enjoy sunflower seeds as part of a trail mix or as an add-in to a salad. Once they’re hulled and roasted, there are all kinds of creative options, and here are just a few ways you can try them out:
Soba Noodle Salad with Sunflower Seeds
Ingredients
- 1 cup sunflower seed kernels
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
- 8-ounce package of soba noodles
- 1 cup broccoli florets
- 1 medium carrot
- 1 red bell pepper
- 2 green onions
- 2 tablespoons toasted
- sesame seeds
Bring a pot of water to a rolling boil and immerse the soba noodles. Give the water a quick stir to prevent the noodles from sticking together and allow to cook for 4–5 minutes. Remove from the heat and drain. Rinse with cold water and set aside. In a food processor or blender, process the sunflower seed kernels until they form a smooth butter. Add some of the sesame oil to achieve proper smoothness if necessary. Once the kernels are processed, add soy sauce, rice vinegar, and honey and blend until combined. Stir in garlic and ginger. Chop the broccoli florets and blanche over boiling water (approximately 2–3 minutes). Julienne the carrots and bell pepper, and slice the onion into small strips. Toss the vegetables with the soba noodles, then coat well with the sauce. Sprinkle with toasted sesame seeds.
This salad can be served warm or chilled.
Whole-Wheat Sunflower Seed Bread
Ingredients
- 1 1/2 cups warm water
- 2 tablespoons honey
- 2 1/4 teaspoons active dry yeast (1 packet)
- 4 1/2 cups whole-wheat flour (plus extra for kneading)
- 1/2 cup sunflower seeds
- 1/4 cup milled flaxseeds
- 1/4 cup rolled oats
- 2 tablespoons olive oil
- 1 1/2 teaspoons salt
Begin by combining the honey and warm water, then sprinkling with the active dry yeast. Allow to stand for approximately 10 minutes, letting the water froth. Set aside. In a large bowl, whisk together the flour, oats, flaxseed, salt, and sunflower seeds. Form a well in center of the dry ingredients and add the yeast water, followed by the olive oil. Stir until well combined and a soft dough forms. Flour a work surface and begin kneading the dough. Work it for approximately 10 minutes, adding more flour if it becomes too sticky. After 10 minutes, the dough should be smooth and elastic. Move the dough to a greased bowl and cover it with a dish towel. Let the dough sit for 1–2 hours until it has doubled in size. Preheat the oven to 350F. Transfer the dough to a greased loaf pan. Brush the top with any remaining olive oil and sprinkle with remaining sunflower seeds if desired. Bake for approximately 45 minutes. Bread should be golden brown and fragrant. Allow the bread to cool completely before removing from the pan and slicing. This bread works well for toast or for savory sandwiches.
